Yoga to make breastfeeding pain free and relaxed for new mothers

If you are a new mum, you will know how tight your upper body muscles can get due to breastfeeding and lack of sleep. The trapezius muscles that run all the way up to the back of your neck, the top of your shoulders and down towards your spine become rigid during breastfeeding. Yoga can work on those upper body muscles and help you feel healthier and more relaxed during your breastfeeding period. If you are breastfeeding, try these asanas recommended by yoga expert Pushpa Balachandran. Balasana or the child’s pose: Breastfeeding, constant stress and sleeping in the wrong position can all lead to chronic back pain. You are constantly in a fetal position when you are nursing, and so you need to open up your chest and lengthen your back muscles. The child’s pose is a very relaxing pose that can help alleviate your back pain. Take deep breaths as you hold the pose for 30-40 seconds.

Mayurasana or peacock's pose: This asana can alleviate the tension in the back, neck and shoulders that stems from breastfeeding and carrying the new baby. The asana also helps stretch and relax the hips, thighs and ankles. Stay in mayurasana for 30-40 seconds while you stretch out your arms and take slow deep breaths.

Kumbhakasana or forearm plank: This asana will help strengthen the pectoral muscles near the breasts and also strengthen the abdominal muscles at the same time. Hold this pose for 20-30 seconds, and if you want, you can bring your knees down for support.

Setubandhasana or the bridge pose: This asana reduces the fatigue caused due to breastfeeding and also revitalises the spine. The asana also relieves tension in the neck and in the shoulders that gets stressed due to breastfeeding. Try to hold the asana for 10-15 seconds and observe your breath while you do so.

Viparita karini or legs up the wall: This is a very rejuvenating asana to boost circulation and help drain the fluids that pools on your leg due to constant sitting while breastfeeding. The asana also helps combat sleep deprivation that comes with new motherhood. Just stay in the pose for as long as you can and relax your entire back. You can increase breast milk supply naturally with these 10 foods. 

Nadi shodhan pranayama: The pranayamas like nadi shodhan help you breathe better, and a better breath works as a natural pain reliever. Breathing exercises contribute to improving the blood flow to the breasts, help release toxins and develop a positive mental outlook to help you beat postpartum depression.

Surya namaskar or the sun salutation: The surya namaskar can help stretch, compress and reinforce all the major muscles in the body. All the 12 postures in surya namaskar are designed to strengthen your body and mind, and as a new mother, you need more power and strength to give the best to your baby. Take time to hold each pose in surya namaskar and do five rounds on both sides. Take it slow. Do not stress your body. Find answers to all your top breastfeeding queries by lactation experts.  Image source: Shutterstock Images